Newbie with HRM and Turbo trainer...

[koro]

Hi,

I have read through the posts from peeps like me looking for advice on how to go about training with a HRM... There does seem to be some conflicting advice on them.

I try to use my turbo 3 times a week over winter. Unscientifically, I try to keep just above 90 rpms for an hour at an effort I can just keep. It undoubtedly helped with my fitness. I read that someone got a cheepy HRM from Aldi, so I just bought one. I could do with losing half a stone, and also get a lot better at getting up hills. Once I get into my rhythm, I cant seem to increase that pace, compared to the other guys I ride with. but can go all day like that . Would like to find a training routine to help increase that.

Am I right in thinking that 60% of max heart rate will burn fat. 70% will help endurance. Is there a way to combine both?

If someone has a link to training with a turbo and HRM, that actually works I would appreciate it...

Cheers
Koro

 

[Garz]

If you want to use the HRM wisely, you have to resist the urge to train hard and go with what the readings dictate. Lots of recovery rides will seem like your putting in no effort, but basically when your heart is tired or your off-colour (ill, cold) you either take a rest day or train light. Start off by only doing one or two hard sessions a week.

Factors to consider (regarding turbo):

• Boredom
• Something to watch/listen to
• Varying the type of riding - (standing, over-unders, pyramid, etc)
• Duration of your rides
• Big Fan

 

[amaferanga]

Firstly, if using an HRM you need to be aware of cardiac drift. So typically if you start riding at a given intensity your HR will quickly rise and roughly stabilise. But over time (10's of minutes) if you were to keep the effort exactly the same then your HR would rise. So if you are using HR to pace your turbo riding and ride at a fixed HR then the effort you're putting in is actually gradually falling off.

Secondly, you'll burn fat at 50% MHR, 60% MHR, 70% MHR, 80% MHR,.... What changes is the proportion of calorie burn that comes from fat. If you have one hour to ride though and you want to maximise calorie burn and therefore weight loss then you're better to ride at a higher HR - maybe the highest you can sustain, but if you find that too tiring such that you can't ride the next day then knock it back a bit. The 'fat burning' zone is a myth btw.

Thirdly, if you ride steady all the time you get good at riding steady all the time. Sounds like that's what is holding you back. If you want to get quicker you need to really push yourself and get out of your comfort zone. Best way to do this is through doing intervals, and for increasing your speed then there's probably no better session than 2x20min. Ride for 20 minutes at >~80% MHR (remember cardiac drift though so don't set off to hard), rest for 5-10 minutes pedalling easy and then do another 20 minutes at >~80% MHR. Your HR should be higher in the second one - if you match your HR for the two then the second interval will actually be a bit easier.

And I agree with Garz - get a BIG fan.

 

[koro]

Thanks guys, I very much appreciate your taking time to reply.....

One quick question, I like the thinking behind doing the 2 x 20 mins. Should I do this 3 times a week, or mix it up with some other type as well ?


Oh, prob a dumb question, what you gain in one aspect of specific training do you lose in another?

Cheers
Koro

 

[quikanth]

How much was your HRM? Ive just bought a turbo last night to do basically the same exercises amd loose weight.

I heard if you do a 30 minute time trial once a month, is a good way of recording your progress,

Warm up for 10 minutes - Small chainring, on your largest sprocket and work down at 2 minute intervals til the ten mins is up then change to your large chainring and give it hell for leather for 30 minutes.

Warm down for 10 minutes reversiving your warm up.

Record your distance over the 30minute section.

 

[koro]

How much was your HRM? Ive just bought a turbo last night to do basically the same exercises amd loose weight.

I heard if you do a 30 minute time trial once a month, is a good way of recording your progress,

Warm up for 10 minutes - Small chainring, on your largest sprocket and work down at 2 minute intervals til the ten mins is up then change to your large chainring and give it hell for leather for 30 minutes.

Warm down for 10 minutes reversiving your warm up.

Record your distance over the 30minute section.

Hi Ya, someone else on this site mentioned they bought one from Aldi, got mine for £12.... pretty damm good for the price.

Blimey 30 mins at full belt would kill me on turbo....

 

[VamP]

Thanks guys, I very much appreciate your taking time to reply.....

One quick question, I like the thinking behind doing the 2 x 20 mins. Should I do this 3 times a week, or mix it up with some other type as well ?


Oh, prob a dumb question, what you gain in one aspect of specific training do you lose in another?

Cheers
Koro

Most training programs will suggest doing one hard intervals session per week. The rest of the week's sessions should be at a lesser intensity. You need recovery time, and training at maximum intensity needs a lot more recovery time. Ultimately, it becomes a finding of balance between time available for training, and time available for recovery, as well as your short and long term goals.

Without goals it's fairly difficult to put a training plan together.


There is loads of literature on this stuff, I suggest that you invest some time in reading up, as it will pay back in the efficiency of your training, saving you time in the long term.